Comfort foods irresistible but fatty

Feelings of happiness, security and pleasant memories factor into temptation

January 4, 2012

When the weather gets cooler and the snowstorms threaten, you may look forward to warm, rich and hearty comfort foods. Unfortunately, they can wreck your diet and cause you to pack on extra pounds. In the spring and summer, the foods we may typically eat are light and full of healthy, colorful, leafy vegetables. Conversely, the most popular fall and winter foods are dishes like macaroni and cheese, chili, stews, cream-based casseroles and soups, creamy pot pies with pastry on the top and bottom, and pies topped with whipped cream. For many of us these are comfort foods.

A comfort food is any food or beverage that gives a comforting, satisfying feeling after you consume it. It provides temporary stress relief or a sense of emotional well-being. Feelings of happiness, security or a reward may be evoked from memories of earlier comforts. According to a Cornell University study, women find comfort in candy, chocolates and prepared snack foods, such as ice cream or potato chips. Men prefer hearty, home-cooked meals, like pasta, steak or casseroles.

It's important to remember there are no "bad" foods, although some foods are worse for you than others. Many rich, creamy comfort foods usually are filled with artery-clogging fat, sugar, sodium and numerous extra ingredients. You can splurge on an occasional small portion of a decadent food, but it's better to completely avoid the temptation.

To prevent a craving for comfort food that is unhealthy, eat a balanced diet of foods that make you feel full and satisfied longer. This includes protein foods to stabilize blood sugars and high-fiber foods, which send the message "I'm full" to the brain.

As you read the nutritional numbers on these comfort foods, remember that most adults need less than 2,000 calories, 65 grams of total fat and 20 grams of saturated fat each day. Let's look at ways to cut the calories in some of our favorite comfort foods without sacrificing flavor and richness.

Macaroni and Cheese: This all-time top comfort food is loaded with fat. One popular recipe for macaroni and cheese has 529 calories, 25.7 grams of total fat and 10.6 grams of saturated fat per 1 1/2 cup serving. These numbers climb even higher as high-fat meats or sausage is added. Modify your recipe by using low-fat cheese and low-fat milk. Add vegetables to make it more nutritious and great tasting. Or, try whole-wheat elbow macaroni tossed with a cup of tomato sauce and 2 tablespoons of parmesan cheese (2 cups = 420 calories and 5 grams fat) instead of eating regular macaroni and cheese (2 cups = 880 calories and 40 grams fat).

Chili and Stews: Chili and stews can be very hearty and high in protein. Use small portions of lean meat, lots of vegetables and beans and then sprinkle a small amount of low-fat cheese on top. Limit high-fat ingredients like ground beef, sausage and cheese. Stews and soups become more delicious when refrigerated overnight to allow flavors to blend.

Be cautious when eating out, because a bowl of chili at one popular restaurant chain contains 500 calories, 35 grams of total fat and 15 grams of saturated fat. A bread bowl chili has 760 calories, 23 grams of total fat and 7 grams of saturated fat. On the other hand, another restaurant's famous chili contains only 220 calories, 6 grams of total fat and 2.3 grams of saturated fat per cup (without cheese or crackers).

Cream-based Casseroles and Soups: Creamed, scalloped and au gratin dishes, like hash brown potato casserole, begin with healthy ingredients, such as potatoes, broccoli and green beans. However, the calories can quadruple when you add cream, butter and canned soups and top them with cheese, bacon, onions, breadcrumbs or buttered crackers. That makes one serving of traditional hash brown casserole contain 568 calories, 40 grams of total fat and 21 grams of saturated fat. Soups and chowders loaded with cream are high in calories, fat and sodium, especially if you add salty crackers or a cheese topping. New England Clam Chowder can contain up to 940 calories, 65 grams of total fat and 34 grams of saturated fat per one-cup serving.

For a healthier cream-based casserole, substitute low-calorie ingredients such as fat-free sour cream, low-fat cheese and reduced-fat soups. Better yet, try oven-roasted vegetables, such as new potatoes. They make a tasty, healthy side dish with only 100 calories and 4.5 grams of fat per 6 ounces.

On the soup side, choose tomato-based or broth-based soups, like vegetable or minestrone. Enjoy soup as an appetizer or with a salad or a whole-wheat roll. Choose low-sodium canned soup, because regular soup usually contains a lot of salt and preservatives.

Creamy Pot Pies With Pastry on the Top and Bottom: Chicken pot pie with pastry on the bottom and top has about 780 calories, 47 grams of total fat, and 17 grams of saturated fat. Substitute a roasted chicken breast and a whole-wheat roll.

Here's a healthy recipe that is sure to be a hit with everyone in your family.

Baked Apples & Sweet Potatoes

2 cups baking apples

2 cups sweet potatoes

1/2 cup apple cider

1/4 teaspoon salt

3/4 teaspoon cinnamon

1/2 teaspoon nutmeg

1/4 teaspoon ginger

1 tablespoon butter, melted

1/4 cup brown sugar, firmly packed

Peel, core and cut apples into medium-sized pieces. Peel and cut sweet potatoes into small pieces. Toss all ingredients in a large mixing bowl and pour into deep baking dish. Cover and bake at 350 F for 45 to 60 minutes, until tender (drain excess juice if necessary). Serve as a side dish with roasted turkey or other main course. Top with roasted pecans if desired.

In addition to limiting the most fattening foods, follow these tips to avoid winter weight gain.

Drink plenty of water between meals and at mealtimes.

Eat plenty of lean protein to feel full and satisfied.

Use only lean meats in soups, casseroles and other dishes and limit portion sizes.

Replace high-fat ingredients with spices and peppers to add pizzazz to your food.

Use low-fat milk or fat-free half-and-half instead of cream in recipes.

Replace each whole egg in a recipe with two egg whites.

Get at least 30 minutes of physical activity every day to stay fit and to keep your metabolism perking. Exercise is a great nonfood way to reduce stress.

Get plenty of natural sunlight. Winter's shorter days and longer nights may bring on fatigue, depression and cravings for sweets and starches. Take a walk outside to lift your mood and to give your body a chance to produce vitamin D. This may take as little as 15 minutes of sun exposure on arms and face, without sunscreen, twice a week.